Tennis Elbow (Extensor Tendonitis)
Your pain at the elbow has generally been brought on by either a sudden back handed lifting stress, repetative power grip or wrist extension activities. Refraining from doing that activity which aggravates your pain is the first step to recovery.
We suggest using a simple form of a tennis elbow support which you may purchase without prescription at may local pharmacies or sporting good stores. Use this support (at a snug tension) whenever using the hand for these repetative actions. This may include such things as writing, typing, computer work, painting, grass cutting and tennis to name a few. Do not wear this to sleep.
If you are attending physical therapy then follow their recommendations for exercise. If you are working this out at home only, then follow this regimen with two twenty minute exercise periods daily.
- Five minutes of ice.
- Five minutes of massage across the sensitive tendon with pressure hard enough to irritate the area.
- Five minutes of stretching (five or ten seconds then rest and repeat) this is done with elbow straight and wrist limp. Take the other hand and force wrist in flexion and turn out at the same time (again five to ten seconds and repeat).
- Five more minutes of ice.
When you are feeling better strengthening can be added. |
